Improve your front rack right now
The front rack requires exceptional core stability and shoulder mobility. The combination of these elements make the front rack one of the more challenging positions we use in CrossFit. In fact, the all-too-common forward rounded shoulder posture caused by hours spent driving, working on computers or smart devices and so on, sets many of us up for failure before we even grab the bar. A forward rounded shoulder posture is the exact opposite of what is needed for a good front r
Own the Thruster
We all assume the thruster is coming. Whether it shows up in 17.4 or 17.5, there is little doubt we’ll see this movement in the 2017 Open. The thruster, and its movement cousin the wall ball, are taxing movements largely because of their high demands on mobility. Requiring a full depth squat and fully locked-out overhead press, perhaps only the snatch and clean & jerk use as large a range of motion as the thruster. With that in mind, there are three key mobility areas to mast
Physics 101 - Lift More with a Neutral Spine
Anyone who has attended one of my mobility classes has undoubtedly heard me refer to a neutral spine. The neutral spine position is the strongest, safest position for lifting and, as such, having a firm grasp on this position should be top priority for every CrossFit athlete. A neutral spine demonstrates 3 natural curves - cervical lordosis, thoracic kyphosis and lumbar lordosis - while keeping your ear, shoulder, hip, knee and ankle in a straight vertical line. Over or under
17.2 - Exercise Physiology 101
17.1 tested your ability to pace yourself. Did you find your ideal pace, a point where you pushed your limits but didn’t leave yourself hands-on-hips gasping for air watching the clock tick down? Perhaps a review of your energy systems will help you further understand the rationale behind your coaches’ programming (there is method to the madness) and tackle WODs more efficiently. ATP - fuel the beast Adenosine triphosphate (ATP) is the molecule your body uses to produce the e
